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Can I still go running if I’m pregnant?

Yes, you can carry on running while you're pregnant if you were a regular runner before. Going for a run is an easy and efficient way to work your heart and body (Nascimento et al 2012).

However, if you didn't run regularly before you became pregnant, now's not the time to take it up.

Whether you’re pregnant or not, running can be hard on your knees and pelvic floor (Davies et al 2003). During pregnancy, your body produces the hormone relaxin. This loosens your joints and makes you more prone to injury.

So if you're not an experienced runner, try walking, swimming or another form of recommended exercise. But, whether you're an athlete or just starting an exercise regime, the one part of your body you do need to exercise every day is your pelvic floor!

How can I run safely in pregnancy?

You may want to go a bit easier now you're pregnant, but otherwise the rules are pretty much as they were before you conceived:

Always warm up and cool down properly (Nascimento et al 2012).

Don't push yourself too hard. You should be able to comfortably carry on a conversation (Wolfe and Weissgerber 2003, Artal et al 2003).

Drink lots of water before, during and after a run to prevent dehydration.Take a bottle of water with you to sip from on the move.

Wear comfortable running shoes that provide plenty of support for your feet.

Should I adapt my regime throughout my pregnancy?

If you are used to running, or did lots of aerobic exercise before you became pregnant, it’s fine to keep it up. Carry on with it for as long as it feels comfortable (NHS 2013). Though you will find yourself winding down the distance, time and intensity of your run as your baby’s birth approaches.

First trimester: make sure you don't overheat, particularly in early pregnancy, when your body finds it harder to regulate its own temperature (Lynch et al 2003, Soultanakis-Aligianni 2003). Don't overdo things or run in hot and humid weather.

Second trimester: your centre of gravity is shifting, and your bump is growing larger, changing your sense of balance, and leaving you vulnerable to slips and falls. For safety, only run on flat pavements. If you do fall over, try to fall sideways or on to your hands and knees, and not on to your tummy.

Third trimester: if you feel too tired to go for a run, take a break. You may find running too uncomfortable or tiring at this stage. So try brisk walking or swimming instead (OTIS 2010). It's normal for your fitness levels to go down slightly as your pregnancy progresses, so try not to feel disheartened (RCOG 2006).

Last reviewed: October 2013

References

Artal R, O'Toole M. 2003. Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine, 37(1): 6-13 www.bjsportmed.com [Accessed July 2013]

I have been running 15k a week since may this year I am now pregnant with 4 th child , I really want to continue running but have a history of miscarriage I also get really hot when running is it safe for my baby ?

Just found out we're pregnant and very excited. Really pleased to read that article, Love running and am signed up to do a half marathon in February where I'll be 4 months pregnant. Thought I'd have to cancel but guessing should be okay!

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